4800 Gym News

Friday

admin — Fri, 03 Sep 2010 13:12:43 +0000

warm up: 3 rounds

row 250m

10 hindu pushups

1) Bench Press working sets 5-5-5-5

2) 10 minutes, every minute on the minute, 100m sprint.

Thursday

admin — Thu, 02 Sep 2010 16:19:39 +0000

Warm up: 30-20-10 reps

wall balls

kb swings

1) 2 rounds of:

2 minutes at each station:

a) KB front squat x 6 / pushup x 8

b) SB Squat clean x 6 / box jump x 8

c) power clean x 6 / burpee x 8

d) floor wiper x 6 / jump squat x 8

e) jeremy special x 6 / deadlift x 8

Tuesday

admin — Tue, 31 Aug 2010 14:57:19 +0000

Our Fall Olympic Weightlifting Competition is scheduled for Saturday, Oct. 23rd! This is an open event so anyone can compete regardless of experience. Talk to us if you’re interested, we’d be more than happy to work on your lifts with you over the next couple of months.

August 31st

warm up: 10-8-6-4-2 reps

pullups

burpees

kb swings

1) Deadlift 1 rep max

2) 4 rounds

5 x deadlift

30 sec jingle jangles

pigeon stretch

3) 3 rounds for time

10 burpees

10 kb swings

10 overhead weighted lunges (10 each leg)

thursday

admin — Thu, 26 Aug 2010 14:56:50 +0000

warm up: 30/30 wall balls for 5 min

1) weighted pullup 3-3-3-3-3

2) 4 rounds for time

400m run

25 jumping squats

admin — Tue, 24 Aug 2010 14:56:38 +0000

warm up: 400m run, 15 pullups, 15 russian twists

1) work to 3 rep max deadlift

2) 5 rounds

3 x deadlift

6 x kb swings

9 x jumping squats

pigeon stretch

3) max rounds in 12 minutes

5 x 1-arm dumbell thrusters each arm (55#/35#)

9 x box jump

12 x clapping pushup

Monday

admin — Mon, 23 Aug 2010 14:57:12 +0000

An interview with Robb Wolf, talking about the whats and why’s of the Paleo Diet approach to nutrition:

http://www.t-nation.com/testosterone-magazine-641?s=indexTitle#the-paleo-diet

Simple and Hard today.

Warm up: 6 min sandbag getups

1) 7 rounds Barbell Complex for time

1 round BBC =

6 x deadlift

6 x bent over row

6 x hang clean

6 x front squat

6 x push press

6 x back squat

6 x push up

Thursday

admin — Thu, 19 Aug 2010 15:23:03 +0000

Warm up: 3 rounds

row 250

8 x pullup

1) work to max push press

2) 5 rounds

5 x push press

1 min ab bridge

3 x shoulder scarecrow

3) max rounds in 12 minutes

200m run

20 kb swings

admin — Tue, 17 Aug 2010 15:19:05 +0000

Cool video from our friend Drew. These guys did a seriously impressive trip up in AK.

http://www.blackdiamondequipment.com/en-us/journal/ski//video-1-bd-athlete-drew-stoeckleins-summittosea-expedition-in-alaskas-brooks-range

Today’s training…

warm up: 400m run, 500m row for time

1) deadlift to 5 rep max

2) 5 rounds

5 x deadlift

5 x vertical leap

5 x clapping pushup

5 x pvc pass thru

3) 20-40-20 sprint every 30 seconds for 5 minutes (10 sprints total)

admin — Mon, 16 Aug 2010 16:22:55 +0000

Warm up: Work to 2 rep max Front Squat

1) 4 rounds for time

3 x complex (1 complex = power clean, hang squat clean, 3 front squats) 60k/40k

400m run

2) 3 sets of 10 of knees to elbows, back extensions

Friday

admin — Fri, 13 Aug 2010 14:58:07 +0000

warm up: 6 min sandbag getups

1) 4 rounds:

500m row

10 x curtis P

10 x weighted situp

2) 3 rounds

12 x floor wipers

12 x burpees